20/20 Trail Fartlek
Workout - 20/20 Trail Fartlek
- 10min @ 6'30''/km
- 20 lots of:
- 1min @ 4'30''/km
- 1min rest
- 10min @ 6'30''/km
to import the workout after you install it.
Intro: This is an overview of SALOMON CHALLENGED ME; from the roads to the trails! from The Welsh Runner—a solid instructional video on how to approach trail-based training. Once you understand the structure below, you’ll have everything needed to attempt this session yourself. Be sure to watch the full video for the complete picture and additional insights.
Key Points:
- Matt transitions from road-focused running to trail work, starting with a 9‑mile loop to acclimate to the different surface.
- The core workout: 20 × 1‑minute hard / 1‑minute easy repeats across mixed trail sections (climbs, technical single‑track, and quick downhills).
- Rather than relying on data, he stresses reading how the effort feels—keeping easy repetitions near 140 bpm and pushing hard intervals to a near-sprint intensity on uphills.
- Between efforts, he slows to a walk or crawl, giving his legs time to settle before the next hard push.
- His recommendation for the week: incorporate trail sessions daily, building toward a longer outing and a segment chase mid-week.
Workout Example:
Warm‑up: 5‑10 min easy on soft, leaf‑covered trails
Then:
20 rounds of:
• 1 min hard (uphill, fast leg turnover, near‑max effort)
• 1 min recovery (crawl or walk, steady)
Cool‑down: 5‑10 min easyTime each interval using a Garmin or phone buzz cue so you can focus on the workout without constantly looking at your watch.
Closing Note: Give this trail repeat workout a shot and dial in the pace targets for your fitness level using the Pacing app. Get out on the single‑track, and do watch the full video for Matt’s gear recommendations and the full challenge roadmap! Enjoy the run!
References
- SALOMON CHALLENGED ME; from the roads to the trails! - YouTube (YouTube Video)